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Cheerful sisters ‘Cookie’ and ‘Kitty’ freshen up just before police arrival

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Cheerful sisters ‘Cookie’ and ‘Kitty’ freshen up just before police arrival

A haunting photo has surfaced that chillingly captures the last moments of a mother of five’s life. This image reveals the aftermath of a purportedly brutal attack by two sisters, who, after committing the stabbing, reportedly took a shower to cleanse themselves of the blood.

The victim, 32-year-old Caroline ‘Caro’ Pena, succumbed to multiple stab wounds on Thursday. The tragic event took place in Del Rio, Texas, following a violent confrontation involving three women.

In the photograph, blood is visibly soaking through Pena’s shirt as her assailants linger in the background, embodying a stark image of the incident’s grim reality.

Authorities apprehended Kitty Mia Diaz, 21, her younger sister, Amaya ‘Cookie’ Diaz, 19, and their acquaintance, Kyandra Renee Faz, 21, in Del Rio, a border town situated roughly two hours from San Antonio.

In an unsettling twist to the unfolding horror, Kitty and Amaya reportedly took the time to shower before their eventual arrest.

‘While speaking with Kitty and Amaya, it was observed that they were no longer wearing the clothing originally seen on the video footage, and they had recently showered, as their hair was wet,’ police claimed in the complaint, referencing footage that captured the assault on Pena. 

Footage of the trio’s arrest showed the smiling suspects in their new outfits.  

Kitty changed out of the pink top and blue jeans she was seen wearing in video of the attack into a revealing black romper with a print of hands cupping her breasts on it. 

Amaya smiled and smirked as she was led away by police in a different outfit as well. 

Pena’s devastated friend said she would drop anything to help others, even when she had five children of her own to take care of

Caroline Pena was stabbed to death on Thursday in broad daylight. She leaves behind her five children

A photo appears to show Pena's last moments after she was attacked by two sisters, with blood seeping though her shirt

A photo appears to show Pena’s last moments after she was attacked by two sisters, with blood seeping though her shirt

Amaya Cookie Diaz smirks as she is arrested in connection with Pena's death

Kitty Mia Diaz, 21, appeared to smile for a moment as she looked at the ground while walking to the patrol car

Amaya Cookie Diaz, 19, and Kitty Mia Diaz, 21, appeared to smile as they were arrested in connection with Pena’s death

Each of the three woman have been charged with murder in Pena’s death and are likely to remain in jail as each has a $5 million bond, according to criminal complaints obtained by the Daily Mail. 

While the reason Pena met up with her attackers at a home on the 800 block of E. 10th Street remains unclear, the victim’s uncle has revealed that the women all knew each other. 

‘It’s a small town. I knew one of their uncles. Their family, everyone has a connection, so it’s even harder. I worked with (the uncle) 30 years. They were close to us. What can you do,’ the unnamed uncle said in a phone interview with the Daily Mail from Del Rio.  

The uncle did not speculate on the motive behind the attack, however, police revealed the whole confrontation and killing was captured on video from cameras at Faz’s house. 

‘Carolina was observed arriving at Kyandra’s residence and exiting a black Dodge pickup truck,’ the criminal complaint stated. 

‘Shortly after, a black Chrysler 300 arrives on scene, to which Amaya and Kitty exit and confront Carolina. Within the video footage, Amaya is observed exiting the front passenger seat of the vehicle and approaching Carolina.’

Kitty Mia Diaz, 21

Amaya Cookie Diaz, 19

Kitty (left), 21, and Amaya Cookie (right), 19 have both been arrested

Another woman, Kyandra Renee Faz, 21, was also arrested in connection with the fatal stabbing

Another woman, Kyandra Renee Faz, 21, was also arrested in connection with the fatal stabbing

Amaya – who smirked and smiled as she was being arrested – arrived with a knife in her hand, police alleged. 

‘Within the video footage, Amaya is observed with an object believed to be a knife in her right hand. Amaya and Carolina get into an altercation, and Amaya is observed striking Carolina in the back, where blood can be observed on the back of her shirt,’ the complaint reads.

Kitty and Faz later joined in in allegedly assaulting Pena. After that, all four women separated and left. 

A photograph taken of the women after the attack was posted on a local Facebook page before later being removed. 

The image shows Pena’s white top covered in blood. 

Zelina Ochoa, the victim’s friend, said the image was especially difficult to process because she believes it illustrated the imbalance between the alleged attackers and the victim.

‘It’s a very powerful picture because it shows, you know, these three girls showed up with their weapons and Caro showed up with nothing but her hands,’ Ochoa said.

Pena went to a local hospital before she was taken to a hospital in San Antonio due to the severity of her wounds. 

She died hours later.

Pena’s devastated friend said she would drop anything to help others, even when she had five children of her own to take care of

 Pena’s devastated friend said she would drop anything to help others, even when she had five children of her own to take care of

Her family spent Tuesday making funeral plans for her while caring for her kids ages 3-16. 

‘Her kids are the ones that are taking it the hardest,’ Pena’s uncle told the Daily Mail. ‘The youngest one, she was going on three.’

Two of Pena’s kids are autistic. They’re being cared for my relatives in the wake of their mom’s death. 

Lawyer Deji Adeyanju Warns South Africans of Migration to Lagos and Abuja Amid Xenophobia Concerns

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Lawyer Deji Adeyanju Warns South Africans of Migration to Lagos and Abuja Amid Xenophobia Concerns

Supreme Court Decisions on Birthright Citizenship and Transgender Athletes Elicit Mixed Reactions in Chicago

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Supreme Court Decisions on Birthright Citizenship and Transgender Athletes Elicit Mixed Reactions in Chicago

CHICAGO (WLS) — In a landmark day for Chicago residents, two pivotal rulings from the United States Supreme Court sparked a mix of jubilation and disappointment. President Donald Trump experienced both a triumph and a defeat in this legal arena.

In a decisive 6-3 decision, the Supreme Court reinforced birthright citizenship, dismissing President Trump’s executive order that aimed to deny citizenship to children born on U.S. soil to undocumented parents. Simultaneously, in another 6-3 vote, the court permitted states to forbid transgender female athletes from joining girls’ and women’s sports teams.

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For Jocelyn Aranda Ortiz, who was born in America to an undocumented mother, the decision to uphold citizenship was a source of immense relief.

“She always tells me that I have the luxury of opportunities—where I don’t need to search for an entry point; the doors are already open to me,” Aranda Ortiz shared.

Embracing these opportunities, Aranda Ortiz has successfully attained both bachelor’s and master’s degrees. Currently, she dedicates her efforts to helping other immigrants through her role at the Resurrection Project.

Legal advocates say the court’s decision reinforces a long-standing constitutional principle grounded in the 14th Amendment.

“The court’s ruling today said that the Constitution not the President decides who’s a citizen of the United States,” said Colleen Connell, executive director of the ACLU of Illinois.

SEE ALSO | Supreme Court will consider striking down assault weapons bans in Chicago-area, Connecticut

Connell noted that birthright citizenship has deep historical roots that predate the 14th Amendment, though the amendment formally codified the practice. She and other experts expressed surprise that three justices dissented in the ruling.

Despite the decision, Aranda Ortiz said concerns about future challenges remain.

“It’s absolutely scary that we have to live in a world where we have to keep watching our back,” she said.

On CNN Illinois Illinois Gov. JB Pritzker said it should never have gotten this far.

It is a loss for Trump, who has championed striking down birthright citizenship at least since he first ran for president over a decade ago.

“We have seen a lot of this from Donald Trump, as you know, issuing executive orders or making pronouncements that he thinks he can change the law on is own and do things that are illegal because he just says them… So, this is just another example,” Pritzker said.

Trump criticized the ruling on birthright citizenship, calling it “too bad,” but praised the court’s decision allowing states to restrict transgender athletes’ participation in girls’ and women’s sports.

That ruling disappointed Patti Flynn, a Chicago-area transgender athlete who competes in track, cycling and triathlons.

“Believe it or not, merely being trans doesn’t make one good at sport I can attest to that. I am a mediocre athlete,” Flynn said.

The decision does not affect Illinois, which has protections in place for transgender students and athletes. However, Flynn said the ruling could still have consequences in club sports and adult leagues, where she said exclusion has already occurred.

“You know, it happened a couple weeks right before my season started, and I just, I lost touch with my community at a time when I really needed it the most,” Flynn said.

Flynn said participation in sports is about more than competition, emphasizing discipline and the relationships built through athletics.

Meanwhile, the path for ending birthright citizenship would require a constitutional amendment, a process widely considered unlikely.

Copyright © 2026 WLS-TV. All Rights Reserved.

Tractor-Trailer Overturns, Scattering Thousands of Beer Cans Across Connecticut Highway

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Tractor-Trailer Overturns, Scattering Thousands of Beer Cans Across Connecticut Highway

A highway in Connecticut was closed for several hours on Tuesday following an incident where a tractor-trailer flipped, scattering thousands of beer cans all over the road.

According to the Connecticut State Police, the accident occurred at approximately 5:39 a.m. along Route 44 near the intersection with Twin Lakes Road in Salisbury.

Authorities reported that the truck veered off its path and subsequently overturned.

The crash resulted in considerable damage to the vehicle, causing its load of beer to spill extensively over the road, state police confirmed.

connecticut beer truck crash

State police mentioned that the overturned tractor-trailer in Salisbury resulted in numerous beer cans being strewn across Route 44. (Connecticut State Police)

Photos released by state police showed the tractor-trailer lying on its side, with cans of Michelob Ultra and Bud Light strewn across the roadway.

The roadway remained closed for several hours while crews cleared the debris and removed the overturned truck, according to state police.

Police said the closure was necessary because of the “large volume of debris” and to safely remove the damaged truck.

overturned beer truck

A tractor-trailer lies on its side after overturning on Route 44 in Salisbury, Connecticut. (Connecticut State Police)

“Thank you to all motorists for your patience and for seeking alternate routes during the closure,” state police said in a statement.

State police said local firefighters, EMS crews, the Connecticut Department of Transportation, the Department of Consumer Protection and towing crews assisted with the cleanup.

Police said the cause of the crash remains under investigation.

beer cans route 44

Thousands of cans of Michelob Ultra and Bud Light covered a Connecticut roadway after a tractor-trailer overturned Tuesday morning. (Connecticut State Police)

The Connecticut Department of Energy and Environmental Protection said it was not notified of the crash, according to local reports.

Open Heaven 1 July 2026 – Don’t Lose Your Sight

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Open Heaven 1 July 2026 Wednesday Daily Devotional By Pastor E. A. Adeboye – Don’t Lose Your Sight

Open Heaven 1 July 2026 TOPIC – Don’t Lose Your Sight

MEMORISE: Consider and hear me, O Lord my God: lighten mine eyes, lest I sleep the sleep of death; – Psalm 13:3 (KJV)

READ: Judges 16:4-26 (KJV)

4 And it came to pass afterward, that he loved a woman in the valley of Sorek, whose name was Delilah.

5 And the lords of the Philistines came up unto her, and said unto her, Entice him, and see wherein his great strength lieth, and by what means we may prevail against him, that we may bind him to afflict him; and we will give thee every one of us eleven hundred pieces of silver.

6 And Delilah said to Samson, Tell me, I pray thee, wherein thy great strength lieth, and wherewith thou mightest be bound to afflict thee.

7 And Samson said unto her, If they bind me with seven green withs that were never dried, then shall I be weak, and be as another man.

8 Then the lords of the Philistines brought up to her seven green withs which had not been dried, and she bound him with them.

9 Now there were men lying in wait, abiding with her in the chamber. And she said unto him, The Philistines be upon thee, Samson. And he brake the withs, as a thread of tow is broken when it toucheth the fire. So his strength was not known.

10 And Delilah said unto Samson, Behold, thou hast mocked me, and told me lies: now tell me, I pray thee, wherewith thou mightest be bound.

11 And he said unto her, If they bind me fast with new ropes that never were occupied, then shall I be weak, and be as another man.

12 Delilah therefore took new ropes, and bound him therewith, and said unto him, The Philistines be upon thee, Samson. And there were liers in wait abiding in the chamber. And he brake them from off his arms like a thread.

13 And Delilah said unto Samson, Hitherto thou hast mocked me, and told me lies: tell me wherewith thou mightest be bound. And he said unto her, If thou weavest the seven locks of my head with the web.

14 And she fastened it with the pin, and said unto him, The Philistines be upon thee, Samson. And he awaked out of his sleep, and went away with the pin of the beam, and with the web.

15 And she said unto him, How canst thou say, I love thee, when thine heart is not with me? thou hast mocked me these three times, and hast not told me wherein thy great strength lieth.

16 And it came to pass, when she pressed him daily with her words, and urged him, so that his soul was vexed unto death;

17 That he told her all his heart, and said unto her, There hath not come a razor upon mine head; for I have been a Nazarite unto God from my mother’s womb: if I be shaven, then my strength will go from me, and I shall become weak, and be like any other man.

18 And when Delilah saw that he had told her all his heart, she sent and called for the lords of the Philistines, saying, Come up this once, for he hath shewed me all his heart. Then the lords of the Philistines came up unto her, and brought money in their hand.

19 And she made him sleep upon her knees; and she called for a man, and she caused him to shave off the seven locks of his head; and she began to afflict him, and his strength went from him.

20 And she said, The Philistines be upon thee, Samson. And he awoke out of his sleep, and said, I will go out as at other times before, and shake myself. And he wist not that the Lord was departed from him.

21 But the Philistines took him, and put out his eyes, and brought him down to Gaza, and bound him with fetters of brass; and he did grind in the prison house.

22 Howbeit the hair of his head began to grow again after he was shaven.

23 Then the lords of the Philistines gathered them together for to offer a great sacrifice unto Dagon their god, and to rejoice: for they said, Our god hath delivered Samson our enemy into our hand.

24 And when the people saw him, they praised their god: for they said, Our god hath delivered into our hands our enemy, and the destroyer of our country, which slew many of us.

25 And it came to pass, when their hearts were merry, that they said, Call for Samson, that he may make us sport. And they called for Samson out of the prison house; and he made them sport: and they set him between the pillars.

26 And Samson said unto the lad that held him by the hand, Suffer me that I may feel the pillars whereupon the house standeth, that I may lean upon them.

BIBLE IN ONE YEAR: Proverbs 4-7

Open Heaven 1 July 2026 MESSAGE

In today’s Bible reading, Delilah manipulated Samson into revealing the secret of his strength, then she passed it on to the Philistines. Armed with this information, the Philistines shaved off his hair while he was asleep on her knees, captured him, plucked out his eyes, and imprisoned him. However, after a while, his hair began to grow again, but he never regained his sight. The same man who killed a lion with his fists, killed a thousand people with the jawbone of an ass, and carried the heavy gates of a city up a hill, now needed a young boy to guide him so he wouldn’t trip and fall because of his involvement with a Philistine woman against God’s law. Those who toy with sin are in grave danger of losing their sight like Samson.

The devil and his cohorts are referred to as the rulers of the darkness of this world (Ephesians 6:12), and they want everyone to live in darkness with them. This is why they will stop at nothing to make believers lose their spiritual sight. Christians who lose their spiritual sight often begin to call good ‘evil’ and evil ‘good’ and become slaves to the things they had once conquered. This is why a man of God who had once preached against sin, for example, can turn around to say that adultery is not a sin. Such a fellow might even misquote Scriptures to justify his blindness. The devil often causes believers to lose their spiritual sight by exploiting their weaknesses and causing them to fall into sin, as he did with Samson. Before Samson fell, the Philistines studied him carefully to discover his weakness, and they noticed that he had a lustful desire for women, so they connived with Delilah to bring him down. Likewise, the devil studies people to discover their weaknesses, so he can tempt them into committing sin, and then take their spiritual sight. Don’t fall into his trap!

Beloved, do you find yourself falling into some particular sins repeatedly? Are you living in sin while still trying to show up like a devoted Christian? Don’t let satan succeed in removing your spiritual eyes so he can imprison you. Approach God in humility and ask for His help. He gives grace to the humble (James 4:6), and His grace will help you overcome sin (Romans 6:14). May you never lose your sight, in Jesus’ name.

Open Heaven 1 July 2026 KEY POINT

Don’t toy with sin so you don’t lose your spiritual sight.

Open Heaven 1 July 2026 HYMN 31 – Yield Not To Temptation

1 Yield not to temptation, for yielding is sin;
Each vict’ry will help you some other to win;
Fight manfully onward, dark passions subdue;
Look ever to Jesus, He will carry you through.

Refrain:
Ask the Savior to help you,
Comfort, strengthen, and keep you;
He is willing to aid you,
He will carry you through.

2 Shun evil companions, bad language disdain,
God’s name hold in rev’rence, nor take it in vain;
Be thoughtful and earnest, kindhearted and true;
Look ever to Jesus, He will carry you through.

3 To him that o’ercometh, God giveth a crown,
Through faith we will conquer, though often cast down;
He who is our Savior, our strength will renew;
Look ever to Jesus, He will carry you through.

Open Heavens 2026 Daily Devotional guide was written by Pastor E.A. Adeboye, the General Overseer of the Redeemed Christian Church of God, one of the largest evangelical church in the world and also the President of Christ the Redeemer’s Ministries.

Accessing the Devotional
The Open Heavens devotional is conveniently available as an application across all major mobile platforms and operating systems, including iOS, Android, Nokia, Windows Mobile, and PC. This wide accessibility ensures that users can engage with the devotional from virtually any device. For more information or to access the Open Heaven for Today 2026, visit

REMINDER!!! JESUS IS COMING SOON

ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!

Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:






Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.



Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold

AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.

Real-time alerts issued for potential legal detentions during baggage claim at airports

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Real-time alerts issued for potential legal detentions during baggage claim at airports

Recently, travelers flying from London to Florida experienced significant delays as they waited for hours to collect their luggage. Passengers reported being told multiple times that they could not leave without retrieving their bags.

The ordeal began for those departing Heathrow Airport for Orlando International Airport when they landed in the U.S. around 7 p.m. on Saturday. However, what should have been a smooth evening turned into a trying experience, according to several of the passengers involved.

The extensive wait was attributed to severe weather conditions that disrupted the ground-handling processes for three Virgin Atlantic flights.

“We apologize for the inconvenience caused to our customers whose luggage was delayed in arriving at Orlando International Airport on June 27, due to adverse weather impacting ground handling operations,” an airline representative shared in a statement to the Daily Mail.

The spokesperson assured that the airline collaborated closely with airport and ground handling teams to ensure all passengers were reunited with their luggage before leaving the airport.

US Customs and Border Protection (CBP) requires all passengers to clear Customs and Immigration after deboarding their flight. 

CBP can hold bags if passengers have not completed customs processing, and it has jurisdiction over enforcement operations at Orlando airport. 

The department told the Daily Mail that they were aware of the passenger delays, blaming them on extended waits for checked baggage, which impacted the entry processes. 

Massive crowds were seen at Orlando International Airport (MCO) on Saturday night as passengers were forced to wait for hours to get through customs and claim their luggage

Massive crowds were seen at Orlando International Airport (MCO) on Saturday night as passengers were forced to wait for hours to get through customs and claim their luggage 

The passengers were on board a Virgin Atlantic flight from Heathrow Airport in London (file photo)

The passengers were on board a Virgin Atlantic flight from Heathrow Airport in London (file photo) 

Carol Wick, a passenger on the flight, told the Daily Mail that she waited for five and a half hours and was told she could not leave by airport and airline staff

Carol Wick, a passenger on the flight, told the Daily Mail that she waited for five and a half hours and was told she could not leave by airport and airline staff 

‘CBP officers were present and prepared to process travelers. The timely delivery of baggage to the international arrivals hall is the responsibility of the airline,’ a spokesperson for CBP said. 

‘All persons, baggage, and merchandise arriving in the United States are subject to CBP inspection. CBP works in partnership with airport authorities and airlines to ensure efficient processing of travelers while maintaining security standards.’ 

One passenger, Carol Wick, told the Daily Mail that she was forced to wait in a customs line for five and a half hours. 

She said that CBP officials and airport security were ‘incredibly professional’, but employees with Virgin Atlantic and MCO prohibited passengers from leaving. 

Wick had even attempted to file a lost baggage claim two hours into the wait, but was told that her bags were not lost and that she was not allowed to leave without them.  

‘No one attempted to leave as we were told very, very clearly and repeatedly no one was allowed to leave the room. Several other groups came through and got their baggage right away and left. It was only three Virgin Atlantic flights that were trapped,’ Wick said. 

In a Facebook post about the experience, she wrote: ‘It’s officially over 48 hrs trying to get home. We finally made it home only to be trapped in customs for over 2 hours now. No one is allowed to leave the area without checked bags. No end in sight.’ 

Wick told the Orlando Sentinel that she estimated there were about 800 passengers across the three flights from Europe who were told they risked arrest if they left without claiming their bags. 

Angela Starke, a spokesman for the Greater Orlando Aviation Authority, which oversees the airport, denied that anyone was threatened with arrest in a statement to the Orlando Sentinel. 

One passenger on board, Carol Wick, said that she had already endured delays and cancelations before the travel nightmare in Orlando

One passenger on board, Carol Wick, said that she had already endured delays and cancelations before the travel nightmare in Orlando 

A spokesman for Virgin Atlantic said the massive delay was caused by adverse weather and apologized to passengers for the inconvenience (file photo)

A spokesman for Virgin Atlantic said the massive delay was caused by adverse weather and apologized to passengers for the inconvenience (file photo) 

Join the discussion

How should airports and airlines be held accountable when travelers face hours-long delays and threats?

‘We share travelers’ frustration with this experience and are working with our airline partners to understand what occurred and how similar situations, outside of weather, can be avoided,’ Starke added in a statement. 

Jessica Watkins, a Florida resident traveling home from a trip to London, said that she heard multiple announcements from airport staff instructing travelers that they were prohibited from leaving until they claimed their baggage. 

She added that the passengers on her flight continued to wait even after flights from Edinburgh, Manchester, Paris and Brazil were cleared. 

To make matters worse, Watkins said that staff did not communicate with the disgruntled travelers about the timeline or the reasons for the extended delays.  

‘There was no support from anyone. Nobody knew anything,’ she said. 

Passengers received an email from Virgin Atlantic after the ordeal, offering to reimburse them for snack purchases. 

Watkins called the message ‘tone-deaf’, adding that there was no food available in the customs area while they waited to be processed. 

The Daily Mail has reached out to the airport for additional comment.  

Discover Four Effective Exercises to Enhance Muscle Strength Beyond Lunges for Individuals Over 50

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Discover Four Effective Exercises to Enhance Muscle Strength Beyond Lunges for Individuals Over 50

Are lunges causing your knees discomfort? Discover these four trainer-recommended alternatives perfect for those over 50.

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There’s no disputing that lunges provide a comprehensive workout for the lower body. They engage your quadriceps, glutes, hamstrings, and core, while also enhancing balance and coordination. However, as you age past 50, lunges may not be the ideal choice for everyone, given their potential discomfort.

Many older individuals experience knee pain, diminished balance, hip rigidity, or reduced mobility, rendering traditional lunges difficult and uncomfortable. Nonetheless, skipping strength training isn’t the solution. In fact, as emphasized by the National Institute of Health, maintaining muscle mass becomes increasingly essential with age.

With countless exercise options available, it’s easy to feel overwhelmed about selecting the right ones. The bright side? We consulted James Bickerstaff, CPT, a personal trainer from OriGym, who offered his top four exercises specifically aimed at effectively strengthening lower body muscles without relying on lunges. “These exercises are gentler on the joints for those over 50 and mimic daily activities like stair climbing,” Bickerstaff explains.

Step-ups

 

Step-ups are one of the most functional lower-body exercises available. Because they mimic climbing stairs, they build strength that transfers directly to everyday life while improving your balance and coordination.

“Step-ups train many of the same muscles as lunges, including your glutes, quads, and calves,” explains Bickerstaff.

How to do it:

  1. Stand facing a sturdy step, platform, or bottom stair.
  2. Plant one foot firmly on the elevated surface.
  3. Keep your chest lifted and your core engaged.
  4. Drive through the heel of your working leg.
  5. Lift your body onto the step.
  6. Bring your opposite foot up to meet the first foot.
  7. Pause for one to two seconds at the top of the movement.
  8. Step back down slowly with control.
  9. Complete all reps on one side before switching.
  10. Complete two to three sets of 8 to 12 reps per leg. Rest for 45 to 60 seconds between sets.

Glute Bridges

Many older adults spend hours sitting every day, which research shows can lead to weaker glutes and reduced hip function. Fortunately, glute bridges target these muscles while also strengthening your hamstrings and core. “Strong glutes are essential for maintaining good posture, walking efficiently, and supporting your lower back,” says Bickerstaff.

How to do it:

  1. Lie on your back with your knees bent.
  2. Place your feet flat on the floor about hip-width apart.
  3. Rest your arms comfortably at your sides.
  4. Brace your core before beginning the movement.
  5. Press through your heels.
  6. Lift your hips until your body forms a straight line from shoulders to knees.
  7. Squeeze your glutes at the top of the movement.
  8. Pause for one to two seconds before lowering.
  9. Return to the starting position with control.
  10. Perform two to three sets of 10 to 15 reps, resting for 45 to 60 seconds between sets.

5 Chair Exercises That Restore Knee Strength Faster Than Gym Sessions After 60

Sit-to-Stands

Few exercises are more practical than sit-to-stands. They mirror getting up from a chair, which is one of the most common activities of daily living. Plus, they help develop lower body power that helps support independence as you age.

How to do it:

  1. Sit on a sturdy chair with your feet flat on the floor.
  2. Position your feet about hip-width apart.
  3. Sit near the front edge of the chair.
  4. Lean slightly forward at your hips.
  5. Push firmly through your heels.
  6. Stand up without using your hands if possible.
  7. Fully straighten your hips and knees.
  8. Slowly lower yourself back to the chair.
  9. Maintain control throughout the movement.
  10. Aim for two to three sets of 8 to 12 reps. Rest for 45 to 60 seconds between sets.

4 Daily Exercises That Make Stairs Feel Easy Again After 60

Romanian Deadlifts

“Romanian deadlifts strengthen the entire posterior chain,” explains Bickerstaff. “THey target your glutes, hamstrings, and lower back while also improving hip strength and movement patterns that decline with age.” These muscles often weaken with age yet are crucial for maintaining good posture, lifting mechanics, and lower back support.

How to do it:

  1. Stand holding a pair of light dumbbells or a kettlebell.
  2. Position your feet about hip-width apart.
  3. Maintain a slight bend in your knees.
  4. Keep your chest lifted and your shoulders back.
  5. Push your hips backward slowly.
  6. Lower the weights down the front of your legs.
  7. Continue until you feel a gentle stretch in your hamstrings.
  8. Keep your back straight and chest up throughout the entire movement.
  9. Drive your hips forward to return to a standing position.
  10. Complete two to three sets of 8 to 12 reps, resting for 45 to 60 seconds between sets.

Ultimate World Cup Breakfast: Mexico Eyes England Clash, Mbappe Shatters Records, and Today’s Most Anticipated Matches

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Ultimate World Cup Breakfast: Mexico Eyes England Clash, Mbappe Shatters Records, and Today’s Most Anticipated Matches

Greetings! Welcome to the World Cup Breakfast from Daily Mail Sport on day 20 of the tournament. This is your comprehensive guide to all the events you’ve missed overnight here in North America.

Stay with us for a roundup of the latest updates, viral highlights, and key elements you’ll want to keep on your radar.

OVERNIGHT ACTION

Mexico 2-0 Ecuador

Although the game faced an hour-long delay due to inclement weather, once it began, Mexico wasted no time setting the pace, creating four opportunities within the first 10 minutes.

Julian Quinones and Raul Jimenez, both in great form, netted goals within a nine-minute window during the first half, allowing Mexico to firmly dictate the match. Ecuador’s frustrating evening was capped off when Arsenal’s Piero Hincapie became the second player in this tournament, following Paraguay’s Miguel Almiron, to be dismissed with a red card for obscuring his mouth while speaking to an opponent during injury time.

Victory at Mexico City’s Azteca Stadium now means the World Cup co-hosts can look forward to a potential last-16 showdown (Monday, 1am BST kick-off) with England if the Three Lions beat DR Congo later on today (5pm BST kick-off).

In 89 competitive matches at their preferred home, Mexico have now won 70 times and lost only twice. 

Oh, and at this tournament across the various venues; Javier Aguirre’s side have recorded four wins from four, scored eight goals and are yet to concede. A tough task for any opponent.

Raul Jimenez (right) celebrates after scoring Mexico's second in their 2-0 win vs Ecuador

Raul Jimenez (right) celebrates after scoring Mexico’s second in their 2-0 win vs Ecuador

France 3-0 Sweden

France stamped down their authority as the World Cup favourites with a devastating 3-0 victory over Sweden to reach the last 16, as Kylian Mbappe netted twice to take his incredible tally at the tournament to six goals, level on Lionel Messi.

Mbappe thought he had fired Didier Deschamps’ side ahead midway through the first half after breaking Sweden’s line and calmly converting, but the French superstar was narrowly adjudged offside by the linesman. 

France’s irresistible force could not be quelled for too much longer, however, as Mbappe struck in stoppage time before the break to fire Les Bleus ahead, smartly shimmying past Viktor Gyokeres inside the penalty box to curl an effort beautifully into Sweden’s far post.

The 2018 World Cup winners purred with confidence in the second half and blew Sweden away with style and flair, profiting from Michael Olise’s excellent performance again in the No 10 position. 

Olise set up Bradley Barcola superbly for France’s second goal by nutmegging Gustaf Lagerbielke on the edge of the box, before later playing an outrageous ball through to Mbappe who doubled his tally for the game in the 74th minute.

If France weren’t already the team to beat at the 2026 World Cup, they’ve more than solidified that now.

READ OLIVER SALT’S MATCH REPORT HERE. 

Kylian Mbappe ripped Sweden apart as France triumphed 3-0 over Sweden in the round of 32

Kylian Mbappe ripped Sweden apart as France triumphed 3-0 over Sweden in the round of 32

Mbappe struck twice while Michael Olise (left) enjoyed a sensational game in the No 10 role

Mbappe struck twice while Michael Olise (left) enjoyed a sensational game in the No 10 role

VIEW FROM THE GROUND

I’ve been to Odessa, West Texas, 300 miles or so out from Dallas, to the place where this inspirational message hangs on the dressing room wall, at a school made famous by one of the greatest sports books of them all.

‘Friday Night Lights’ followed the local Permian High American Football team for a season. I drove out there to see if soccer is registering because of the World Cup in a bastion of that US sport. I found how challenging it can be when the Permian coach (who I spent a couple of hours with) is better known than Mauricio Pochettino and when some people can’t identify a single USA player.

I found out a lot about what, beyond a world tournament and the USA faring well in it, it will take for a fledgling sport like ours to build a following around theirs. But I also found a far, far deeper conviction than in the UK about the importance of sport as a way for our children to have focus, grow and not drift onto the wrong side of the lines. We can learn a lot from the coaches out at Permian High. My piece is on the site now.

Ian Herbert

TEAM OF THE DAY

Thanks as always to Sofascore for the graphic.

CELEBRITY WATCH

Martha Stewart was spotted at the MetLife Stadium in New Jersey watching Mbappe and Olise put on a show against Sweden in the round of 32. 

The American lifestyle mogul, 84, is an avid sports fan and regular at Madison Square Garden, where she often goes to watch her beloved New York Knicks. 

At least there was no risk of injury where she was sitting in New Jersey last night. When she visited MSG in May last year, Stewart was left with a broken toe after Jalen Brunson landed on her feet following a courtside collision.

There was nothing toe-to-toe about France’s domination of Sweden however, as the World Cup favourites romped to a comfortable and entertaining 3-0 win over Graham Potter’s side.

Martha Stewart was spotted at the MetLife Stadium watching France's victory over Sweden

Martha Stewart was spotted at the MetLife Stadium watching France’s victory over Sweden

VIRAL MOMENT OF THE DAY

BBC commentator Danny Murphy went viral on social media after producing a unique piece of commentary during Norway’s 2-1 victory over Ivory Coast on Tuesday.

When former Manchester City star Oscar Bobb was substituted on by Norway in the 70th minute, it triggered a memory which Murphy felt compelled to share.

‘I used to have a cat called Bob,’ the ex-England star said live on air.

His commentary partner Steve Bower joked in reply: ‘The game’s not that bad.’

Pressing on, Murphy said: ‘He jumped in the back of a Royal Mail van and they lost him.’

A somewhat comical moment of silence followed before Murphy added: ‘Sad really. Anyway…’

An unnecessary remark or moment of commentary genius? We’ll leave that one up to you…

PICTURE OF THE DAY

Erling Haaland gave photographers exactly what they wanted after firing Norway into the last 16 with a late goal over Ivory Coast, posing with a horned Viking helmet.

Norway tapped into their historic roots once again after defeating Ivory Coast 2-1 in Dallas on Tuesday, celebrating with another Viking row at full-time alongside fans.

Before travelling across the Atlantic, Haaland and Co posed for an astonishing World Cup photograph which sparked controversy with woke critics who accused them of backing ‘chauvinism’ and use of ‘neo-Nazi’ imagery due to the Vikings’ large-scale raiding, colonising, pillaging and raping throughout their dominant era. 

Did it stop Haaland from dressing up as a Viking once again? Of course not…

Erling Haaland dressed as a Viking in celebration after guiding Norway into the last 16

Erling Haaland dressed as a Viking in celebration after guiding Norway into the last 16

STAT OF THE DAY

By breaking the deadlock against Sweden, Mbappe became the only player in World Cup history to score nine goals during the knockout stages, overtaking Brazilian duo Leonidas and Ronaldo who netted eight.

He then went and added a 10th goal in the second half to extend the record even further, now having reached double figures in just nine World Cup knockout games.

THREE THINGS TO LOOK OUT FOR TODAY 

1. Who will play right-back for England?

England fans’ concerns over Reece James’ historically problematic fitness were realised ahead of Saturday’s clash with Panama, as it was confirmed the Chelsea captain had picked up a hamstring injury.

With back-up right-back Tino Livramento having already been sent home through injury and versatile defender Jarell Quansah picking up a badly twisted ankle problem against Panama, England now look dangerously light in that area of the pitch that will be giving Thomas Tuchel a headache or two.

Djed Spence is the obvious candidate despite him seemingly arriving at the World Cup as a left-back deputy to Nico O’Reilly, while Ezri Konsa could theoretically move out there having done the same on occasion with Aston Villa.

Or will Tuchel make an unexpected, left-field decision by play a midfielder – such as Elliot Anderson or Declan Rice – out there to get more attacking players on the pitch? Time will tell…

Jarell Quansah is the latest England star to suffer an injury as a right-back problem emerges

Jarell Quansah is the latest England star to suffer an injury as a right-back problem emerges

Aaron Wan-Bissaka will be keen to stop old Manchester United team-mate Marcus Rashford when England face DR Congo in the round of 32 today (pictured in 2020 against PSG)

Aaron Wan-Bissaka will be keen to stop old Manchester United team-mate Marcus Rashford when England face DR Congo in the round of 32 today (pictured in 2020 against PSG) 

2. Can ex-Man United duo lock up old mate Rashford?

In the likely event that Marcus Rashford graces the pitch on Wednesday, it will be the responsibility of former Manchester United right-back Aaron Wan-Bissaka to stop him in his tracks.

Wan-Bissaka, who rubbed shoulders with Rashford at Old Trafford, is one of DR Congo’s most high-profile players, and the African nation will be looking to him for a sturdy defensive performance as they look to frustrate England in a low block.

Meanwhile, fellow former Red Devils defender Axel Tuanzebe has played a key role for DR Congo at centre-back so far this World Cup, and will be eager to thwart England’s chances of advancing to the last 16.

Both Wan-Bissaka and Tuanzebe previously represented England at youth level before switching allegiances to DR Congo in 2025 and 2024 respectively.

3. Last chance saloon for Belgium’s ‘golden generation’?

With Eden Hazard, Dries Mertens and Jan Vertonghen no longer part of the international setup, the ship may have already sailed on Belgium’s golden generation. But surely if they are going to win the World Cup, this year is the final opportunity.

Now 35, Kevin De Bruyne is showing signs of slowing down, 33-year-old Romelu Lukaku is past his prime and Thibaut Courtois will be 38 by the time the next World Cup rolls around.

So if this group of Belgium superstars are going to achieve what many once thought possible, it truly is now or never.

Although they may no longer be blessed with the wizardry of Hazard and Co, Belgium still boast an impressive core of players including the likes of Youri Tielemans, Charles De Ketelaere and Jeremy Doku, who is back at the World Cup now after returning home to witness the birth of his child.

Senegal are Belgium’s first test in the round of 32 before USA or Bosnia & Herzegovina in the last 16, should they prevail.

This is surely the last chance Belgium's 'golden generation' have to triumph at the World Cup

This is surely the last chance Belgium’s ‘golden generation’ have to triumph at the World Cup

TODAY’S GAMES

England vs DR Congo (5pm BST, Atlanta, BBC One)

Where else to start but England, eh? Tuchel’s side kick off their World Cup knockout campaign at Atlanta Stadium on Wednesday against a team who have already caused Portugal and Cristiano Ronaldo problems.

A win over Uzbekistan, draw against Portugal and defeat by Colombia was enough to see Yoane Wissa and Co advance as the third-placed finishers in Group K – qualifying for the knockouts for the first time in their history.

It should be a routine win for the Three Lions, but DR Congo will likely play a similar style of football to Ghana, happy to concede the ball and frustrate England before breaking out with speed and dynamism on the break.

Prediction: England win

Belgium vs Senegal (9pm BST, Seattle, ITV)

Despite enduring a slow and unconvincing start to the tournament, Belgium still qualified top of Group G thanks to a huge 5-1 victory over New Zealand, finally finding their rhythm with Leandro Trossard, Kevin De Bruyne and Romelu Lukaku all finding the scoresheet.

Senegal also struck five past Iraq in their final group stage game to scrape through Group I in third place after defeats by France and Norway, so both teams are heading into the last 32 in good form.

A fast and powerful side, Senegal could provide Belgium’s ageing squad with plenty of problems, so don’t be too surprised if we see an upset in this one.

Prediction: Senegal win

After a largely successful group stage, USA will be hoping to make a deep knockout run

After a largely successful group stage, USA will be hoping to make a deep knockout run

USA vs Bosnia & Herzegovina (1am BST, Santa Clara, BBC One)

The USMNT made an electric start to the tournament as hosts with victories over Paraguay and Australia, but it was a familiar tale of disappointment when they came up against Turkey.

The United States have now lost their last 10 games in a row against European opposition, a stat that certainly doesn’t bode well ahead of taking on Bosnia & Herzegovina in the last 32. 

While Mauricio Pochettino’s men should not underestimate Group B’s third-placed side, home advantage will likely make a huge difference and give the USA a great chance of making the last 16 against either Belgium or Senegal.

Prediction: USA win 

Have you paid attention to the action so far? Try our World Cup quiz HERE

Rhapsody Of Realities 1 July 2026: Train Them In The Way They Should Go

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Rhapsody Of Realities 1 July 2026: Train Them In The Way They Should Go

Rhapsody Of Realities 1 July 2026 By Pastor Chris Oyakhilome (Christ Embassy): Train Them In The Way They Should Go

TOPIC: Train Them In The Way They Should Go (Rhapsody of Realities 1 July 2026)

Train up a child in the way he should go: and when he is old, he will not depart from it – Proverbs 22:6

Rhapsody Of Realities For Today’s MESSAGE:

There’s a clear instruction from the Word concerning the upbringing of children, and it’s not subject to personal opinion or modern cultural trends. The Bible says, “Train up a child in the way he should go,” not in the way he chooses, not in the way society suggests, and not even in the way you merely prefer, but in the way he should go. That way is defined by God’s Word.

Some today have adopted a flawed mindset in raising their children, saying, “In our home, everyone is free to decide what they want to believe or how they want to serve God.” That’s not a Christian home. Christianity is not a democracy of beliefs. When you choose to raise a Christian home, there’s a standard and that standard is the Word of God.

The Bible speaks of those who “…did not like to retain God in their knowledge…” (Romans 1:28). That condition doesn’t start suddenly in adulthood; it’s often the result of a lack of proper training and structure in the formative years. When children are not guided on the right way to serve God, they grow up without the consciousness of God and that absence can lead to grave spiritual consequences.

You don’t negotiate spiritual discipline with a child because the Bible says foolishness is bound in the heart of a child, but discipline helps to get rid of it: “Foolishness is bound in the heart of a child; but the rod of correction shall drive it far from him” (Proverbs 22:15). As a Christian parent, don’t entertain the idea of your child deciding not to go to church. Don’t raise children to follow their impulses; raise them to walk in truth.

When you insist on God’s way, consistently, firmly and with love, you’re not being harsh; you’re being obedient to divine instruction. And the result is guaranteed: when they’re old, they won’t depart from it. That training becomes a spiritual compass within them, guiding their choices and preserving their lives.

You’re not called to raise children who merely grow; you’re called to raise children who know God, walk in His ways, and live according to His truth. That responsibility is divine and must be taken seriously.

PRAYER

Dear Father, thank you for your grace and wisdom at work in my life. I walk in the light of your Word, applying your truth with consistency, love and firmness. My home is established on your Word, and those under my care are nurtured in righteousness, growing with the consciousness of your presence, in Jesus’ Name. Amen.

FURTHER STUDY

Ephesians 6:4 (NIV)
Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.

2 Timothy 3:14-15 (NIV)
But as for you, continue in what you have learned and have become convinced of, because you know those from whom you learned it, [15] and how from infancy you have known the Holy Scriptures, which are able to make you wise for salvation through faith in Christ Jesus.

Deuteronomy 6:6-7 (NIV)
These commandments that I give you today are to be on your hearts. [7] Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.

1-YEAR BIBLE READING PLAN
Acts 15:22-35 & Esther 5-7

2-YEAR BIBLE READING PLAN
2 Corinthians 11:10-33 & Isaiah 20

DIVINE HEALTH CONFESSIONS – 1ST JULY 2026

Christ is my life! His wisdom, righteousness, peace, glory, and joy are resplendent in me and expressed through me. I am guided in wisdom to walk in God’s perfect will for my life and health. I am waxing stronger and stronger every day.

Keep saying it, don’t stop talking it! Remember, you can make your way prosperous with words. Get talking today!

Remember to share with all your friends and loved ones today. Thank you and God bless you richly.

Rhapsody of Realities 2026 Devotional was written by Pastor Chris Oyakhilome (D.Sc., D.D.). President of Loveworld Inc. aka Christ Embassy Int’l.

REMINDER!!! JESUS IS COMING SOON

ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!

Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:






Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.



Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold

AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.
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